Myth of Detoxification Diets

Published:  10/24/2018

Some think detox diets will help them lose weight or detoxify their bodies. The theory that the body collects harmful toxins over time has become widespread. Despite the popularity, this just isn't true. In reality, the bowel, kidneys and liver are designed to neutralize and remove toxic substances. For example, the liver's main job is to filter the blood coming from the digestive tract, detoxify chemicals and metabolizes drugs. The liver and kidneys do a good job of processing chemicals and removing them in sweat, urine, and feces. And some chemicals are also expelled through the lungs and skin.

Detoxification diets asks one to temporarily give up certain kinds of foods and replace the usual diet with a very low calorie liquid diet, food restriction, prepackaged products or even laxatives. A couple days' of"detoxing" probably won't be harmful but don't follow this kind of plan for more than 3 days. If you do decide you want to do a quick-fix weight loss type plan, consult with a physician or dietitian you trust for some healthy guidelines. Some healthcare providers have some powdered products that are nutritionally balanced and safe if used for a short-term.

Keep in mind that there is very little clinical evidence or proof to support that our bodies need help to get rid of waste products if we are healthy, or to support the use of these diets. And these kind of diets can be difficult to adhere to and dangerous as many lack sufficient nutrients and have side effects such as fatigue, fainting, headaches, vomiting, nausea, metabolic disturbances, dehydration, muscle cramps, and the big reduction in calories can lead to decreased lean muscle mass and slowed metabolism.

Rationales that cause people to believe these diets have worked for them include:

• They experience weight loss or decreased bloating which is the result of eating less and fewer calories. Unfortunately, they also lose muscle and water along with any fat loss and if the regimen includes a laxative they will lose fecal matter. After a regimen such as this, they are likely to gain the weight right back.
• Clear skin, which is the result of improved hydration - as many such diets include large amounts of water consumption.
• Decreased headaches, from not consuming alcohol or caffeine

These effects have convinced many people to use detoxification products. Following such a program can actually slows one's metabolism because of the loss of precious metabolism boosting muscle. It also detracts people from going in the right direction which is to learn how to eat a healthy diet long-term.

Rather than subjecting themselves to unproven detox diets and for long-lasting health change, people are better off eating a healthy diet of whole, plant-based foods like fruits, vegetables, whole grains; low-fat dairy, and lean proteins like fish, skinless chicken or turkey, and healthy fats like olive oil while eating fewer calories fewer refined and processed foods, reducing consumption of alcohol and caffeine and drinking more water.

This approach will give ample benefits, long-term results without the risk of harmful effects.

Sources:

Clemens R and Pressman P.  Detox diets provide empty promises.  Food Technology. 2005; 59(5): 18.

Dixon B.  “Detox”, a mass delusion. The Lancet Infectious Diseases. 2005; 5: 261.

Klein AV1, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2014 Dec 18. doi: 10.1111/jhn.12286.

MacGregor HE.  “Purification, or just a purge?; liquid fasts, colonics, pills, vegetables. Detox regimens that promise to remove harmful chemicals are wildly popular- but the science behind them is scant.”  LA Times. 23 October 2006, Health, Features Desk, Part F: Pg. 1